Pierini's February 2007 Training

[maverick]

Nice run man! Thats a great milestone. So as I always ask of truly motivated individuals, what's next?

[Klinger]

Were your pants on fire during this run?

[CF-OC_gal]

Awesome run! Bet you are not feeling much like a middle aged man these days.:

Tuesday, February 6, 2007
Arrived at the gym at 6:10 a.m. Someone moved my car keys from where I always keep them and I was running around like a pit bull on crank trying to find them without waking anyone up. Don't mess with my keys. Caused me to be late to the gym. OK here is what I did today:

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup.

Single sets of the following
#1 = standard grip pullups x 17

#2 = standard pushups on knuckles x 45

#3 = Marine situps x 50 (planned on doing 100 but whimped out)

#4 - 4-count cherry pickers x 50

#5 = BW squats x 160 in 6:00 (last week I did 150 in 5:21). A little harder today. Next week is 170.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Dynamic visualized resistance (DVR) exercises - each DVR for 5 reps at maximum intensity with a 10-count maximum intensity isometric contraction at the end of the 5th rep.

#1 = full-range pectoral contraction (hits the pecs and shoulders)
#2 = McSweeney wrist twist (hits the triceps and pecs)
#3 = Atlas bicep flex and press (hits the biceps)

Other Stuff
Thanks everyone for stopping by. Sorry I wasn't "home" when you did but I was at a client's location all day and I will be there again today so I will be AWOL at DF again today.

Gymgirl, minor difference in cals consumed prior to yesterday's workout compared to the prior week when I ran the same 3 mile timed trial. Yesterday was 206 cals, 21 grams of carbs and 15 grams of fat. The prior week was 95 cals, 19 grams of carbs and 2 grams of fat. Looks like the fat grams was the difference. I'm going to experiment with this.

Have a great day!

Pax Domini sit semper vobiscum.

[JDR3]

Didn't miss this one, Great run:

Wednesday, February 7, 2007
Arrived at the gym at 6:00 a.m. Wait a minute! Where are my dress clothes? Forgot them and had to go home. From the gym to home and back took 28 minutes. So by the time I got dressed I was ready to go at 6:35 a.m. Here is what I did today:

Elliptical trainer - resistance and incline at level 10 for a 5 minute warm-up. Completed 890 strides.

Marine situps - 50-10-10-10-10-10 = 100 reps. Rested 10 seconds between sets.

4-count cherry pickers - a single set of 50 reps.

Power clean & push presses - 130 lbs. 4-5-5-5-5 = 24 reps. Failed to lock out the 5th rep of the 1st set. Increased weight by 5 lbs. this week which was the plan. 5x5 was the plan too. I might take a pause for the cause next week with this exercise as it will be close to my Marine PT test. Next workout goal will be 4 sets of 6 reps.

Squats - #1 = 135x5 - #2 = 145x5 - #3 = 155x5 - #4 = 165x5 - #5 = 175x5 but I was short of parallel for the 5th set reps. Got a clue today about form adjustment. Still struggling. I'll get it one of these days.

That was it!

Other Stuff - I normally do not pay attention to the music being played in the gym but today I zoned in to an old Huey Lewis and the News song being played. It really fired me up and brought me back to when I was in my 30s. Wanted to go party but there was none to be had. I'm fitter now than I was then as then I was trying to figure out how to make it in my business and fitness took a back seat. Glad I figured out what is most important!

Have a great day!

Pax Domini sit semper vobiscum.

edit: update - when I got home from work I went down to my basement and banged out a single set of 18 reps of standard grip pullups.

[minime]

nice work on the push press and squats pierini. Sorry to hear you forgot your clothes and had to go back! It shows motivation though that you did... im sure most people would just have taken it as a 'get out of gym free' card.

I notice you didnt have eggs for breakfast, was this due to time constraints, or are you sick of eggs?!

[minime]

perhaps you are just scared of eggs... after that dream you had... hehe

Hi minime,

Actually I slept a little past the time I like to wake up to get to the gym by 6:00 a.m. (slept until 5:08 a.m.) so in the rush of things, and being a little sick of them, I decided to skip making eggs to take for my breakfast. It was quicker to make a turkey sandwich as I wanted to get to the gym by 6:00 a.m. Lot of good it did me.

At the end of our little fun contest, I will have a burpee workout to do. I am really looking forward to it. <fingers crossed behind back with fake smile look>.

[CF-OC_gal]

Originally Posted by pierini

..., I decided to skip making eggs to take for my breakfast.

That's why I don't worry about eating too many sweets and I avoid mono diets of the good stuff. They tend to really turn me off of them for long periods of time. I once had a voracious appetite for avocados almost 5-6 years ago. I am only just getting used to them again now. Same thing with salmon fillets. i was eating them once a day for a while. Now I have troouble desiring them once a month.

[The Flash]

Originally Posted by pierini

Hi minime,

Actually I slept a little past the time I like to wake up to get to the gym by 6:00 a.m. (slept until 5:08 a.m.) so in the rush of things, and being a little sick of them, I decided to skip making eggs to take for my breakfast. It was quicker to make a turkey sandwich as I wanted to get to the gym by 6:00 a.m. Lot of good it did me.

At the end of our little fun contest, I will have a burpee workout to do. I am really looking forward to it. <fingers crossed behind back with fake smile look>.

Pierini,

Do you usually eat your breakfast/pre workout meal at home before heading off to the gym or do you take it with you? I guess what I'm trying to ask is how long after eating do you work out? I'm also working out in the morning and trying to find the right balance. Thanks again!

[Bob44]

Hi pierini. I can't believe your wife hid your keys and your clothes in the same week. My wife is the master at hiding my stuff too. I am cheering for a perfect pullup score this year on your test.

I try to wake up by 5:00 a.m. I normally eat a piece of fruit (apple or orange lately) and take a tablespoon of Udo's Essential Oil Blend. That's it before my workout. I take my breakfast to work and eat it between 7:30 a.m. and 8:30 a.m. depending on how much time I spent in the gym. Lately it has been scrambled eggs wrapped in a tortilla and I chase it with a protein sports recovery drink. After I'm done, I probably have consumed about 900 calories for the day. Then I'm ready to get to work before I start getting hungry again.

6:00 a.m. is a great time to work out. I feel so energized after a hard workout, particularly if I have a hard running component to my training. It makes my cheeks rosy and my critics tell me I'm actually more pleasant to be around.

Thanks Bob. My memory seems to challenge me more these days but I seem to never "forget" when it is time to eat.

True story: I have this elderly man who is a client and we were talking about what it is like to be really old. He is about 90 years old. One day he woke up and was startled because he couldn't see. He thought he lost his eyesight and was now blind. Then, he told me, he realized that he forgot to open his eyes.

The things we have to look forward to if we are fortunate enough to make it.

[The Flash]

I agree about early morning workouts. They really pump me up and energize me for the whole day and I get it over and done with. When I used to workout in the afternoons something always came up...